Posts Tagged ‘good mornings’

Warm up

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Stamina 10 rounds un-timed:
5 x HSPU
10 x T2B

Conditioning
Run a 5k for time

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
3 x 3 Deadlift
3 x 10 Good Mornings
3 x 15 HLR

Stamina
2 x Front Squat. Add 2.5 lbs to each side and keep going until you can’t.

Conditioning 4 rounds, 3 min per round:
200m Sprint
12 x Dips
AMRAP OH Lunges

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Stamina 1-10-1
SB Squats
Bear Hug a heavy bag 50 ft between each round

Conditioning 6 rounds for time:
5 x Cleans
6 x Burpees
6 x Pull Ups
Suicide Sprint 5m, 10m

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Stamina
100 x TGU

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up 5 rounds:
3 x TGU
3 x PVC Shoulder Stretches

Snatch 3 x 80%, 2 x 85%, 1 x 90%, 2 x 85%
1) Deadlift
2) Clean
3) Rack Pull
4) Front Squat
5) Good Morning

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up 10 – 1
KB Swing
DB Push Press

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Benjamin Franklin 5 rounds:
1 min KB Swings
10 x Cauldrons
15 x T2B
20 x GHD Sit Ups
20 x Back Extensions

Warm up
1 mile Tire Drag

Strength AHAP/AMRAP:
Deadlift
Good Mornings

Cottage Cheese
1) 5 rounds:
Hang from Pull Up bar for 1 min
1 min rest

2) 4 rounds:
25 x Sledgehammer strikes on tire
1 x Leg Blaster
20 x Squats
10 x Lunges
10 x Jumping Lunges
10 x Box Jumps

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up 10 min:
KB Complex
1 Arm Swing Left
Left Lunge
1 Arm Swing Right
Right Lunge
1 Arm Clean Left
Halo Left
1 Arm Clean Right
Halo Right
Figure 8 each hand

Strength
3 x 3 Deadlifts
3 x 10 Good Mornings

Job Specific
1) 5 x Peg Board Climb

2) 3 rounds:
20 x Windshield Wipers
30 x Dips
30 x K2E
20 x HSPU

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up 5 rounds:
Hang from Pull Ups bar for 1 min
Rest 50 seconds

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 10 HLR

Job Specific
1) 5 rounds:
1 min on Finger Board
1 min Rest

2) 4 rounds:
25 x Sledgehammer on tire
1 x Leg Blaster (20 Squat, 10 Lunges each leg, 10 Jumping Lunges each leg, 10 x Box Jumps)

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up 10 min KB complex:
1 Arm Swing Right
Figure 8 Right
1 Arm Swing Left
Figure 8 Left
Push Press Right
Halo Right
Push Press Left
Halo Left
Lunge Right
Lunge Left

Strength
5 x 5 Deadlifts
5 x 10 Good Mornings

Job Specific
1) 10 rounds
1 min Weighted Step Ups
30 sec Squat Hold
10 sec rest

2) 12 mins TGU

3) 10 rounds
1 min Suicide Sprints
5 x Box Jumps
10 sec rest

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs